The triceps press machine
The triceps press machine is an efficient tool to isolate and develop the triceps muscles. The machine is user friendly, and can be used without the need for a spotter. The machine enforces proper technique and form and will provide a good benefit as it isolates and works the triceps.
The triceps press machine will allow for effective muscle isolation and is designed to a professional standard for years of maintenance free usage
Too often the triceps get overlooked in an upper body routine. The biceps are the stars of the arm musculature, but the triceps are actually the larger and stronger of the muscles. Adding the triceps press to your arm work outs, will ensure correct proportion, and a healthy upper body musculature.
Muscles worked with the triceps press machine
The triceps press machine will effectively isolate the triceps, and allow for significant stress on the muscle. Using the triceps press is one of the most efficient ways to isolate and develop the triceps muscle. Secondary muscles used are the abdominal, (which act as stabilizing muscles), the pectorals and the deltoids, but the primary muscle is the triceps.
Appearance and dimensions of the triceps press machine
The triceps press is composed of heavy gauge steel tubing in white. The steel is designed to a professional standard for a professional gym environment. The seat pad and back bench are a thick black. The seat is adjustable for a correct fit. The exercise is performed via two cable attached bars that extend out at the level of the upper chest. These bars have comfortable hand grips on them. The weight stack is located to the side, and the weight lifted is adjustable by a movable pinioning system.
The dimensions of the machine are 90 cm x 90 cm x 170 cm, and the weight of the unit is 70 kg.
How to perform the triceps press
The first thing to do as you approach the exercise to is to select the amount of weight to be pressed, and adjust the movable metal pin into the correct weight stack slot. Next adjust the raisable seat, so that the bars are comfortably at the level of your upper chest.
Sit in the chair with your back pressed firmly against the padded back pad, and grip the handles with and a closed grip, thumbs facing out away from your body.
You should ensure that you do not move your upper body as you perform the exercise. As the muscles tire, there will be a temptation to move forward, or shrug the shoulders, but any unnecessary upper body movement will take the muscle strain off of the triceps, and transfer it to the pectoral and shoulder muscles, reducing the effectiveness of the exercise.
Exhale as you push the bars down to an arms straight down and fully extended position. At the base of the range of motion, pause for a count of two, and give your triceps a concerted flex. Extend your arms to a straight position, but do not lock your elbows, as this will reduce the strain on the triceps, and reduce the effectiveness of the exercise. Inhale as you smoothly and slowly raise your arms back into the original hands at chest level position. Do not allow the weight plates to rest on the supporting stack, as this also will reduce the effectiveness of the exercise. But instead immediately begin a new repetition.
Complete as many repetitions as you can, and work the muscle to the point of muscle failure.
Incorrect form can reduce the effectiveness of the exercise, and lead to injury.
You should always endeavor to stretch well, and warm up lightly before beginning this or any other strenuous muscle exercise. Approaching this exercise with “cold” muscles puts you at risk for a muscle strain or even a muscle tear.
This machine is very safe, and also very easy to use. The machine can be used with heavy weights, without the need for a spotter or any additional assistance.
It can be difficult to effectively isolate the triceps muscle, and proper isolation is important for effective muscle development. This triceps press machine is effective as it forces you towards correct form, and thereby greater success.
You should remember that your upper body should remain motionless and firmly pressed against the back of the padded bench as you perform the exercise. You will achieve greater benefit by using a lesser weight with correct form, than by attempting a weight that does not allow you to complete the exercise correctly.
Any extraneous upper body movement will transfer the stress off of the triceps, and onto the deltoids and pectorals.
Variable techniques on the triceps press machine
The triceps press machine is used for only one purpose, and that is to develop and isolate the triceps muscle.
Variations on the triceps press will be largely determined more by the weight attempted than by altering the technique.
As a general rule, if you are looking to develop increased muscle size and strength, then you should perform fewer repetitions with a greater total weight. If you are looking to build muscle endurance and good muscle tone, then you should perform more repetitions with a lesser weight.
As always, proper technique will always achieve greater results than heavier weights used, but the exercise improperly executed.
Many people recommend alternating between sets of a pushing exercise, such as the triceps press, with a pulling type of exercise such as the bicep curl. Alternating between two opposite types of muscle movements increases the aerobic benefit of the workout, and also increases the overall efficiency of time spent in the gym.
Why you should consider the triceps press machine
The triceps are a difficult muscle to isolate, and the triceps press machine effectively does isolate this muscle. Triceps development is essential for a well proportioned physique, and overall upper body muscular health. The triceps press machine can be used with total safety without the need for a spotter or assistant.
The triceps press machine is easy and user friendly enough for novice users and the unit is challenging enough for the most experienced body builder or power weight trainer. The triceps press is an essential gym station for any comprehensive gym.
The machine is designed for professional use, and will last for years with little or no maintenance required.